SMART Goals and How to Adjust Them
You’ve found the oomph to address your health and fitness routine, but where do you start?
GOALS! And SMART goals at that.
SMART is an acronym to help us set goals that will help keep us stay motivated to goal completion. We may dream of being at a certain level of health or a certain strength, speed or size, but if we set the bar too high too soon the goal can quickly become demotivating and stop us trying all together. If you set your goals up using the SMART framework, you can make them more personal to you and your circumstances and therefore more achievable.
Believe in your Goals!
As long as it’s SMART there is no wrong goal when it comes to health and fitness so feel confident in making it as personal to you as you need. Whether it’s to be strong enough to pick up a grandchild, complete a 5km row or run, fit back into your favourite pair of jeans or to help the symptoms of a health condition; your goal is your motivator so make sure it’s something you believe will make you feel good, not just ‘cos it seems like a good idea’ or because you think it will make someone else happy.
SMART goals broken down
The example given is based on the goal of losing weight. It’s a common goal but often a hard one. We so often expect too much of ourselves too soon so I’ve tried to show how you can use SMART goals to set yourself up for success.
Specific:
State exactly what you want to achieve, e.g. lose 10kg, not just a general ‘lose weight’.
Measurable:
Be sure you can measure your change. For example, use scales to measure your starting weight, or take body measurements with a measuring tape, and decide how often you will measure throughout the process. You can’t congratulate yourself if you don’t know how well you’ve done! Preferably use the same method and equipment throughout the process, and in the same circumstances and time of day.
Achievable:
Can it be done or are you asking too much of yourself? Consider your current weight and circumstances and assess if the goal can be reached, and healthily. For example, if you already have low body fat or a certain health condition losing weight may be very hard and may not even be medically advisable. If losing weight is a sensible option, do you know what’s required to do it in a healthy and achievable way or do you need to research more or ask a nutritionist or personal trainer for guidance?
Relevant:
Why is this your goal? As mentioned above, all this effort is for your benefit so make sure it is for a result you really do care about! Is it relevant to your current circumstances? Do you have other big changes going on such as a new job, house or a gap in childcare? You may have found a relevant goal but not a relevant time. Adding a change such as losing weight on top of other big, or even not-so-big changes may make your fitness goal less relevant to pursue right now. You may be aiming to start meal-planning and exercising. Do you have time to fit both of these in around other commitments or is it best to focus on just one of these and build the other one in when you can more happily prioritise it? Equally, have you been under-estimating your capacity for change and do you need to pursue your goals with more gusto?! Be sure of what’s relevant to you and when, then go for it at the right time! Which brings us on to:
Time-frame:
When do you want to complete your goal by and what is physically (and healthily) possible in that time-frame? For example, you may want to lose 5kg/11lbs before an important event but if it’s only 1 month away a different plan will be needed! It is most healthy and effective to lose 1-2lbs a week so set a mini goal of 8lbs in 1 month, and 11lbs in 6-7weeks. longer-term goals are obviously fine too – just keep them SMART! Patience is a virtue and of course applies to most health and fitness goals!
Then what?
Make a few objectives that are simple and easy to complete. Once they become routine you can add to them if necessary, as long as they don’t stop your goal being SMART!
You may also want to find an accountability buddy, join a weight loss group or hire a personal trainer once a month or more. Whatever method you choose, try and keep it simple so you can be consistent. In anything health and fitness related, consistency is what will get you results!
Example of simple ways to start then progress your weight loss plan
Replace sugary snacks with fruit and vegetables; progress to eating more low-fat protein
3x 30 minute brisk walks a week; progress to 2 x 40 minute walks and 2 x 15 minute rows
3 x 10 minutes resistance exercises a week; progress to 3 x 15 minutes resistance exercises a week
Can a SMART plan fail?
Sometimes no matter how ‘smart’ you’ve been your plan can get knocked off course. Whether it’s down to injury, travels, illness, boredom, a major curveball or a general mindset, if you’re struggling to be consistent then it’s time to reconsider the plan. Reconsider but DO NOT GIVE UP!
Look at each element of SMART and adjust where needed. If you have less time, commit to less, if you’re injured, replace your workout time with rehab time, and so on. It is fine, in fact incredibly human to be fluid with your fitness plan! You are not a failure for simplifying your first, second or fifth plan. If anything, you gain extra points for testing your mettle and winning in the face of adversity. As long as you keep trying you are winning! If you are consistent with your effort you will find the formula specific to you that works. A little initial moping is allowed, especially if you’re having to change a plan you were enjoying, but don’t let all your hard work go to waste. Keep the momentum going and it’ll be all-the-more more rewarding in the long run.
Need help setting your fitness goals?
Often just sounding out your plan can make it seem more doable and motivating!
If you want help setting your own goals I offer a free, no obligation 30 minute consultation. Contact me today to book a time susan@fluidfintess.fit or call or Whats App 07794689146
